Name: Playbook - Jordan Kilganon - Day 4 Rest Day
Uploaded: 2024-03-22T23:03:20.816Z
Duration: 25 min
Description: Day 4 Rest Day

Second time going through Phase 1 and my legs still fried from Leg Day the other day! 😂

DunkExpo

I played a little bit basketball instead of walking

Eric Anguita

I gained 6 inches in jump master during 5months, it is really a simple but deep program!Thanks Jordan!

Runkang

The stretch really helps a lot on the contracting and tight muscles I had

Caleb

Second time doing Phase 1, I’m super sore after my leg day, 😂 never knew I needed a rest day like I did today 😂😂

MajinSK

I did several extra exercises on the rest day, 4 extras

Jr.Duran

Kevin

Pallas

- Hip hinge glute contractions
- Stretching routine (Optional: Do it if you feel like you should)
- Palming basketball practice (Disregard if you don’t dunk or play basketball)
- Walk

- Get 8+ hours of sleep

Hip Hinge Glute Contraction

Couch Stretch

Glute Stretch

Hamstring Stretch

Adductor Stretch

Calf Stretch

Stretching Routine - OPTIONAL

Squeeze for 10 seconds in each hand.

Disregard if you don’t dunk or play
basketball.

Watch Demo Video. Even if you can’t palm a basketball yet.

Palming Exercise - OPTIONAL

5-15 mins.

Ideally barefoot in grass, but on pavement or a treadmill in sneakers is fine.

If you can’t go for a walk do some of the leg day warm up.

If you have your own light movement routine you like to do, like some sort of Tai Chi, or other activity, feel free to replace the walk with it.

Walk

Day 4 Rest Day

First one in a while cause I was feeling unmotivated but school basketball is restarting and this helped me a lot 👍🏼

Still don’t know how to jump but great workout

Taiga

Manoel Vinícius

Day 1 Jump Day

Second time going through Phase 1 and feeling stronger than ever! Going to build this base STRONG for Phase 2!

Hunter

It was a great time using weights I felt good and I feel like I have a pump in my legs rn I love this program and can’t wait till tomorrow

Judson

Day 2 Leg Day

Round 2 of Phase 1! After sprints had to get a few small court bball games eeks.

It was such such a great time I could not do the cable toes but every thing else was so good thank you I fell way more bouncy all ready

Jason

Day 3 Upper Body Day

God what if I’m enough stretched to do last exercise

Bartłomiej

Nguyen Pham

Day 5 Jump Day

First time doing single leg seated curls! Like the isolation. Good stuff, thank you, Ernesto aka @DunkExpo

Day 6 Leg Day

Round 2 of Phase 1, let’s goooo! Trust the Process!

Had ankle/leg straps for lifts finally get to use for the hip flexors!

Day 7 Upper Body Day

2nd round of Phase 1, today have a feeling if eat right, sleep well and have a low stress day tomorrow, then DUNK DAY WILL REACH NEW LEVELS!

Day 8 Rest Day

Went for it all on a high rim 10’1”, got one down clean I felt. Whats better for Jump/Dunk Days, Low Rim or High Rim? Around me rims almost always either too high or too low, never exactly 10’.

it was good, as you said its a phase that probably wont give me any vertical, but im focused and excited to phase 2

Tiago

Good today, ankle and hamstring feeling better so I’m able to use more power. It’s just about trusting your body after any injury

Day 9 Jump Day

Round 2 of Phase 1! Be sure to do all the sets & reps ya’ll it’s worth it and trust the process! Hit two new dunks yesterday TWO HAND TOMAHAWK OFF DRIBBLE AND WINDMILL! PS. I’m 49.

Nelson

All the gyms closed due to Christmas 🥲 had to improvise

Marcel

Day 10 Leg Day

Round 2 of Phase 1! Love the little bit of sprints mixed into the equation! Feel like it’s good for the muscle soreness active recovery from leg day!

Completed at neighborhood gym, pool and creative measures! Ready for a rest day tomorrow. Thank you, Ernesto

AryanKing

Day 11 Upper Body Day

Round 2 of Phase 1. Couldn’t help myself and played two 12 minute games of full court basketball. Didn’t lift weights or attempt any dunks so does that count as active rest day?! 😂 Excited for Dunk Day tomorrow!

Day 12 Rest Day

Round 2 of Phase 1. I probably shouldn’t have played two games of bball yesterday to allow my legs to rest and also today engaged in a couple 2 v 2. Stick to and trust the process ya’ll! Still managed to get a few dunks down on 10’1” & 10’.25” light rim grazers. 😂 only me to blame!

Denis

Day 13 Jump Day

Round 2 of Phase 1: Legs feeling it today due to too much basketball 🤦🏻‍♂️. Need to stay focused! Hit all reps and sets. LFG

Should I be gradually raising the weight when feeling comfortable anticipating my max is higher?

Day 14 Leg Day

Round 2 of Phase 1: Hammys feelin it from the other day! Tomorrow is rest day hooray!!

Day 15 Upper Body Day

Day 16 Rest Day

Round 2 of Phase 1: Got a couple dunks down while in Aruba! Final dunks at 48 years old!

Ok so I’m a tad skeptical lately but today I hit 9’3” dunks pretty viciously off lob considering three weeks ago 9’ was sorta harder punch-in efforts. The fact today when I dunked back on 9 how easy that felt means something is going decent. I’m only in phase 1 as well. Couple months from now who knows where I’ll be

Started at 9’2”  8 months ago

Now at 9’ 9”

Roland

Day 17 Jump Day

Round 2 of Phase 1: Leg Day in ARUBA turning 49 today in the books! Let’s goooooo

Max Valentine

Day 18 Leg Day

Round 2 of Phase 1: Even on vacation, stay consistent! No excuses!

Accomplished through neighborhood gym and creativity.

Day 19 Upper Body Day

Round 2 of Phase 1: Starting to eat right tomorrow onward and level up oh my! Here we goooo

Day 20 Rest Day

Round 2 of Phase 1: Came back from vacation, a bit heavy, but still got some dunks down at now age 49! Working on self lob 360 two hand finish coming soon…

Day 21 Jump Day

Round 2 of Phase 1: Definitely leveling up strength! Can’t wait to see it continue to translate 🚀🚀

Surprisingly feel great doing leg day after an intense jump day prior!

Day 22 Leg Day

Round 2 of Phase 1: Going to gradually slim down from 182 lbs…if can maintain all the gains strength wise and get below 170 lbs, then 🚀 🌕

Late night lifts past 9pm but staying consistent!

Day 23 Upper Body Day

Round 2 of Phase 1: Got a massage in addition to rest day.

Happy Halloween! Plus, rest day! Does eating too many chocolates affect your bounce?!

Day 24 Rest Day

Round 2 of Phase 1: Soooo close on hitting lob 360 two hand finish!

Good but I got a little pain in my knee on the 13 jump so I stoped

Felipe

25th jump day in a row of hitting a new dunk. 

Beyond grateful for this program.

Jeffry Fuhrmann

Day 25 Jump Day

Round 2 of Phase 1: Wild to think that 265 lbs use to be my max back squat and now doing 3 sets of 5 reps!!! Let’s goooo!

Feeling and getting stronger! Ernesto aka DunkExpo

i dont feel like im getting stronger on the squat, maybe is just accumulated fatigue

Rene

Day 26 Leg Day

Round 2 of Phase 1: Legs sore from going strong yesterday! Hit 210 lbs 1 rep flat bench in the mix with room to go up. March Madnesssssss!

Layering up to sweat it out those leg lifts and crunches! Thanks, Ernesto aka DunkExpo

Day 27 Upper Body Day

Round 2 of Phase 1: Legs feeling it! Long festival walk today ugh, but fam first.

Day 28 Rest Day

Round 2 of Phase 1: Wasn’t my best dunk day, rushed and probably walked too much yesterday at a festival. Legs still recovering from Leg Day the other day!

Hit first dunk on 9.5 feet today. I’m only in phase 1 still 😛

Day 29 Jump Day

Round 2 of Phase 1: Back squat getting stronger!

Day 30 Leg Day

Boston Strong! Biz trip and staying consistent!

Day 31 Upper Body Day

Day 32 Rest Day

Round 2 of Phase 1: FINALLY HIT LOB 360 TWO HAND FINISH! FORTY NINE YEARS OLD!

Your program is the best thing I have ever invested in. Got my first dunk off dribble on 10 feet at 5’8 13 yrs old.

Day 33 Jump Day

Round 2 of Phase 1: Deload is hitting at the perfect time, went full squat today 250 lbs x 5 reps x 2 sets and running on awesome adrenaline after yesterday hitting lob 360 two hand dunk! 🔥

Day 34 Leg Day (DELOAD)

Round 2 of Phase 1: Much needed deload. Excited for the day complete Round 3 of Phase 1 & Phase 2 this summer, because I believe will be FLYING! Stay consistent ya’ll!

João

Day 35 Upper Body Day (DELOAD)

Round 2 of Phase 1: Perfect timing for a rest day! So curious what tomorrow is going to be like on Dunk Day!

Day 36 Rest Day (DELOAD)

Round 2 of Phase 1: Feelin’ bouncy! Nice two hand off lob on 10’ and almost lob 360 one hand; was well above but back rimmed 🤪

Fun low rim session. Working on in-game dunks! Ernesto aka DunkExpo

8th consecutive jump day of hitting a dunk I haven't done before...

What a way to wrap up the phase one jump days.

Day 37 Jump Day (DELOAD)

Round 2 of Phase 1: In Minnesota, seeing a fresh court but yesterday was dunk day… 🤔

Let’s goooooo! Deload good timing! Thanks, Ernesto aka DunkExpo

Day 38 Leg Day (DELOAD)

Round 2 of Phase 1: Biz trip in Minnesota, no excuses and got it done in the hotel gym!

Moving up in weight for bent over rows! DunkExpo

Was able to go up in weight for bent over rows

Day 39 Upper Body Day (DELOAD)

Phase 1 in the books today/tomorrow with final deload!

Finished Phase 1, vert is up 2-4 inches and overall explosiveness has drastically improved. Hyped for phase 2 🫡

Tyler Shipton

Just completed phase one. I’ve gotten much stronger and have already gained 3-4 inches on my vertical.

Day 4 Rest Day

Community

More workouts from Jordan Kilganon